The Annual Plan
Periodization Cycles
The History
► The
“periodisation” concept introduced by
L.P. Matveyev (1964)
► Based on the work of Russian coaches
preparing for Helsinki Olympic Games
(1952) =Russian ‘secret’
► “Periodisation” = “planning of training”
► = high volume/low intensity training
progressing to low volume/high intensity
Overload & Regeneration
INTRODUCTION
Periodisation is a widely  Improvements in an athlete’s ability to
used method for structuring
tolerate the demands of competition and
training programmes.
training are achieved through adaptation to
The basic foundations of
periodising a training
programme relate back to
our understanding of how
adaptations take place
within the body following
the stress placed on body
systems during a training
session.
Periodisation attempts to
allow for cycles of stress
and recovery on a macro,
meso and micro-scale.
the stress applied in the training
programme.

The body adapts to stresssors imposed in
training, and thus is more capable of
tolerating them during competition.

The positive adaptation process is the result
of a correctly timed alternation between
stress induction and regeneration.

Negative adaptation is the failure of this to
occur due to too much training or too little
regeneration
The imbalance in homeostasis that has been induced requires
the organism to reorganise its functional mechanisms in order
to re-establish the previous state of homeostasis.
In addition the organism adapts to the stressor such that, if
the same stressor were imposed again, it would not be
displaced to the same extent again.
This process is referred to as Supercompensation.
In essence it is how TRAINING works.
Developing a long-term periodised
programme
We can apply the
same theory to a block
of training sessions
rather than from just
one session to the
next.
2. Each session will
induce fatigue and this
will be somewhat
cumulative over a
number of
days/weeks.
1.
3.
After a time we can
provide a recovery
period where the body
will make a substantial
adaptation to the
stressors that have
been applied over the
pre-ceeding sessions
This is the essence of
PERIODISATION
One Model?
► There
is more than one model of
“periodisation”
► Different schemes used for different sports
& training experience
► Other methods used by successful athletes
like- perceived daily maximum loading,
intuitive, or ad-hoc training on a shot or
long term, random training methods…
The Annual Plan
►
1.
2.
3.
The Periodised Plan has three phases:
Preparatory/Pre-Season
= pre-competition build-up
Competition/In-season
Off-Season/ Transition
= active recovery
Periodisation Cycles
► Microcycle
 one week of training
► Mesocycle
 major training phase within a year (4-6 weeks)
 AA, strength
► Macrocycle
 one training year
Netball Periodisation
►
This plan gives an overview of the four different training
periods that make up a year for netball players:
Off Season
Components of fitness
1. Develop:
► Aerobic endurance
► Muscular endurance
► Core strength and stability
► Flexibility
2. Maintain:
► Injury rehabilitation (if necessary)
Off- Season
Notes:
►
►
►
►
This off-season training phase is used for players to begin
a structured training plan for the next netball season.
Off-season training should include continued injury
management and rehabilitation and the progressive
development of aerobic and muscular endurance.
The off-season is used to build a sound foundation of
aerobic and muscular endurance on which other
components of fitness can be built upon more
successfully. Without a sound base to build from,
progressing to higher intensity training can lead to injury.
During the second half of the off-season training intensity
will gradually increase.
Pre-Season
Components of fitness
1. Develop:
► Muscular strength
► Anaerobic endurance
► Speed and agility (late pre-season)
► Muscular power (late pre-season)
2. Maintain:
► Flexibility
► Core strength and stability
► Areobic endurance
Pre-Season
Notes
► Pre-season training is used for netball players to
develop fitness components that are more specific
to the game of netball. This includes strength,
speed, power, anaerobic endurance and agility.
► During this phase training intensity increases and
duration decreases. Players should be aware that
it is also necessary to maintain flexibility, core
strength and aerobic endurance.
In- Season
Components of fitness
1. Develop:
► Sport specific movements
► Correct landing, jumping, passing and turning in
the air techniques
2. Maintain:
► Muscular endurance and strength
► Anaerobic amd aerobic endurance
► Speed, power and agility
► Flexibility
► Core stability and rehabilitation exercises (if
necessary)
In-Season
Notes
► The in-season training phase is game orientated for the
playing season.
► The in-season training phase has a focus on
the development and enhancement of netball specific skills
and fitness. This includes the following: power, speed,
agility and plyometric based training; anaerobic
conitioning; skill based sessions (including technique
training on correct landing, jumping, passing and turning in
the air).
► The in-season training phase also includes maintenance of
fitness components previously developed (flexibility, core
strength, aerobic and muscular endurance).
Active Rest
► Components
of fitness
► Develop:
► Flexibility
► Core
strength and stability
► Injury assessment and rehabilitation
► Participate in:
► Casual or social sport
► Swimming
►
Active Rest
Notes
► The active rest training phase is a time that
players should use as a break from the physical
demands of netball. This will give the body’s
muscles, joints and supporting structures a chance
form the wear and tear that can occur throughout
a netball season.
► This period of rest and recuperation also provides
an opportunity to focus on injury rehabilitation if
the player is suffering from any injuries.
Microcycle
► The
most important planning tool
► objectives change according to the phase of
training
► Athletes must repeat training sessions of
similar objectives 2-3 times per microcycle
to achieve a training effect
(ie. Every second day for strength)
Microcycles
General rules for planning microcycles:
Alternate work with rest
► Work at maximum no more than twice per week
► An active rest should be planned every week (lowintensity)
► This day should follow a maximum training effort
day
►
Microcycles
► Microcycles
should be repeated throughout
the mesocycle
► Volume and intensity should increase
throughout the mesocycle
► Microcycles need to be flexible
(training time availability, progress of
athlete, injuries, holidays…)
Load Increment per Microcycle
► Increased
by increasing the number of days of
strength training or cardio training
► must
keep in mind the overall training load for
that sport or athlete and,
► must
week
progress through load increase for the
Number of strength training
sessions per Microcycle
► Importance
of strength
in the chosen sport
 based on type of sport,
energy requirements
 endurance type of
events may only require
1-2 sessions per week
 power events may
require 3-4 session per
week
 Endurance may develop
strength to prevent
injury
One-Peak Microcycle
100%
90%
80%
70%
60%
50%
Intensity
40%
30%
20%
10%
0%
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Two-Peak Microcycle
(2nd peak=competition)
100
90
80
70
60
50
Intensity
40
30
20
10
0
Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Load Increments per Mesocycle
► Progressive
load
 during the first three cycles the load is
progressively increased followed by a
regeneration cycle where the load is decreased
= step-loading
 Help to replenish energy stores before another
mesocycle begins
Load Increments per Mesocycle
100
90
80
70
60
Developmental
Shock
50
40
30
20
10
0
Week 1
Week 2
Week 3
Week 4
Putting it all Together
► Periodization
refers to these important aspects:
1. Designing the annual plan- to ensure “peaking”
for the main competition
(physical,tact & tech, psych)
2. Structuring training phases to achieve maximal
adaptations for speed, strength and endurance
3. Athletes can’t maintain peak form throughout the
year.
Optimal Periodization?
► The
Competition Schedule dictates the
duration of each training phase
► Also individual adaptation (physiological and
psychological)- regular monitoring
► Optimal periodization for each sport- not yet
exact!!
► Yearly observations/evaluations- continual
improvement
Volume Curve
Volume Curve
Basic Periodisation Principles
(= variables of training)
► Frequency
► Intensity
(load & velocity)
► Volume (duration, distance & reps)
► Exercise Order
► Rest
Which components are most
important?
General rule:
► Sports of speed and power= intensity
► Endurance sports = volume
Frequency
► The
number of training sessions completed in
a given time
► training on 3 alternating days/week was
superior to other frequencies
► ability to train more frequently has to be
alternated with lighter loading sessions placed
between heavy
► upper body muscles seem to handle more
frequency heavy-loading sessions than lower
body
Intensity- Strength/Power
► Power
output of an exercise
► load
► RM
 maximum number of repetitions that can
be performed with a load, 5RM, 10RM,
1RM
► varies
with age, sex, physical
conditioning and health status
► estimate 1RM by completing a 10RM
effort and look at tables
► or using equation to estimate 1RM
► Athletes
which require high metabolic
efforts such as wrestlers, middle
distance and distance runners,
swimmers, and rowers often employ
circuit training with short rest periods
between resistance exercises
Exercise Order
► Strength
Phase of prep period
 activity specific movements
 multiple joint exercises
 multi-joint exercises should be placed first
because the require more skill and co-ordination
 most difficult exercises should be placed first
when athlete is fresh
 gross motor activity can serve as a warm up for
single-joint exercises
 maximal power may not be derived if the muscles
are pre-fatigued with single joint exercises
Exercise Order
► Power




Phase of pre period
sport specific gross motor activities
multi-joint exercise
followed by single joint exercises
weaker joint exercises first followed by stronger
joint exercises
► Competition
 multi-joint exercises predominate
 single-joint exercise and plyometrics are usually
deleted since they require more recovery time
Rest Periods
► Other
factors
 after illness rest periods should increase
 more highly conditioned athletes require less
rest time period
 some trainers utilise HR to determine the
athlete should perform the next set (100110bpm)
The five basic laws of strength
training
► Law
1: Develop joint Flexibility
► ability
► Law
to use entire range of motion
2: Develop Tendon Strength
► incorporating
► Law
a phase of anatomical adaptations
3: Develop Core Strength
► core
muscles act as shock absorbers for jumps,
plyometrics, rebounds
► Law
4: Develop Stabilizers
► contract
isometrically to stabilise a joint, prime movers
work more efficiently
► Law
5: Train Movements, not individual
muscles
Law 5: Train Movements, not
individual muscles
► The
objective is to simulate sport skills
► athletes should not train muscles in isolation
as in bodybuilding
► athletics skills are multi-joint movements
occurring in a certain order
► incorporation of medicine balls, rubber
cords, shots, plyometric equipment etc
DRAFT PERIODISED PLAN
2005
Jan
MONTH
WEEK OF
3
10
17
Feb
24
31
7
14
Mar
21 28
7
14
Apr
21 28
5
12
19
May
26
2
9
16
23
June
30
6
13
20
July
27
4
11
18
Aug
25
1
8
15
Sep
22
29
5
12
19
Oct
26
3
10
17
Nov
24
31
7
14
21 28
International Com petition
Dom estic Com petition
Testing/new program s
Strength
2-3x/w eek
2-3x/w eek
2-3x/w eek
1-2x/w eek
1-2x/w
Explosive strength/Pow er
2-3x/w eek
2-3x/w eek
2-3x/w eek
1-2x/w eek
Speed
2-3x/w eek
2-3x/w eek
2-3x/w eek
1-2x/w eek
3-4x/w eek
Aerobic/Anaerobic
Development
Code
1-2x/w eek
Maintanence
3-4x/w eek
Recovery
1-2x/w eek
International
Domestic
3-4x/w eek
1-2x/w eek
Testing
Testing (as per Service plan): beep, speed (5,10, 20m),
NOTES
1-2x/w eek
Monthly attendance sent to Mike Walsh
Maintanence throughout domest
power (VJ, HJ:1 & 2 feet),
season
Body composition: sum of 8, height/weight Feb 05
2006
Jan
MONTH
WEEK OF
2
9
16
Feb
23
30
6
13
20
Mar
27
6
13
20
Apr
27
3
10
17
May
24
1
8
15
22
June
29
5
12
19
July
26
3
10
17
24
International Com petition
Dom estic Com petition
Testing
Strength
2-3x/w eek
1-2x/w eek
2-3x/w eek
1-2x/w eek
2-3x/w eek
1-2x/w eek
Explosive strength/Pow er
1-2x/w eek
2-3x/w eek
2-3x/w eek
2-3x/w eek
Speed
1-2x/w eek
2-3x/w eek
2-3x/w eek
2-3x/w eek
2-3x/w eek
Aerobic/Anaerobic
Development
Code
Maintanence
1-2x/w eek
Recovery
2-3x/w eek
International
Testing months from Sep 05 - Sep 06 tba in next years
NOTES
service plan
1-2x/w eek
Domestic
2-3x/w eek
Testing
1-2x/w eek
Aug
31
7
14
21 28
Sep
4
11
18
25
Example Periodised Plan
We e k
M o nt h
3
4
5
6
J a nua ry
D a t e ( we e k s t a rt ing)
17 2 4
Events
7
8
9
F e brua ry
31
7
C o de
14
10
11 12
13
M a rc h
21 28
7
14
15
16
17
A pril
14
21 28
Int e rna t io na l C o m p
4
18
19 2 0
21 22 23 24 25 26 27 28 29 30
M ay
11 18 2 5
2
9
16 2 3 3 0
J une
J uly
6
4
13 2 0 2 7
31 32 33 34 35 36 37 38 39 40
A ugus t
11 18 2 5
1
8
S e pt e m be r
15 2 2 2 9
5
12
41 42 43 44 45 46 47 48 49 50
O c t o be r
19 2 6
3
10
N o v e m be r
17 2 4
31
7
14
51 52
D e c e m be r
21 28
5
12
19 2 6
PEGS
D o m e s t ic C o m p
P rio rit y C o m pe t it io n
O c e a nia
M a jo r C o m pe t it io n
Demo vs G.B .
C a m ps / o t he r c o m ps
Chris Handy Cup
Fo undatio n Camp
D a t e / lo c a t io n
10-13th Chch
P e a k ing Inde x ( 1 - 4 )
B risbane B ash
16-17th Ho ng Ko ng 22-26th B risbane
1
3
4
Camp 2
WRC 1
WRC 2
NZWR Natio nals
Camp 1
8-10th Chch
2-3rd Chch
26-28th Wellingto n
27-1st Chch
2-13th Sth A frica
2
1
4
4
4
Conditioning
P ha s e
P ha s e 1
C o ndit io ning P rio rit y
P ha s e 2
P ha s e 3
P ha s e 4
P re ha b, A e ro bic & S t re ngt h D e v e lo pm e nt
P ha s e 5
P ha s e 6
S pe e d & La c t a t e T o le ra nc e D e v e lo pm e nt
P ha s e 7
P ha s e 8
S pe e d, A gilit y & P o we r D e v e lo pm e nt
C a m ps
C o m pe t it io n
T e s t ing
C o ns ult a t t io ns
P re ha b
A e ro bic C o ndit io ning
La c t a t e T o le ra nc e
S t re ngt h
S pe e d & A gilit y
P o we r
S k ills
S t re ngt h p/ w
3
1
2
2
3
3
0
0
3
3
3
3
1
0
1
3
1
3
3
3
3
3
1
3
3
3
3
3
3
1
0
3
2
1
0
0
2
2
2
1
1
0
0
0
0
2
2
2
2
Uns upe rv is e d C o nd p/ w 4
1
2
3
4
4
2
0
4
4
4
4
1
0
1
4
2
4
4
4
4
4
1
4
4
4
4
4
4
1
0
2
2
1
1
0
2
2
2
1
1
0
0
0
0
2
2
2
2
G ro up S upe r C o nd p/ w
1
1
1
1
1
1
1
0
1
1
1
1
1
0
1
2
1
2
2
2
2
2
1
2
2
2
2
2
2
2
0
3
3
3
2
0
3
3
3
3
3
0
0
0
0
0
0
0
0
T o t a l S e s s io ns p/ w
8
3
5
6
8
8
3
0
8
8
8
8
3
0
3
9
4
9
9
9
9
9
3
9
9
9
9
9
9
4
0
8
7
5
3
0
7
7
7
5
5
0
0
0
0
4
4
4
4
C o de
M a int e na nc e
D e v e lo pm e nt
R e c o v e ry